The most stressful time of the year is definitely finals season; this is usually when prepping and eating meals feels like a waste of time.
But what if I told you that eating is really a study tool, and not just a distraction? For me, skipping meals to study backfired, as eating less often left me nauseous and unfocused. Then I started using my study breaks to make quick, proper meals instead. Almost right away, I felt energized instead of nauseous, and my head got clearer. Here’s the thing; it turns out specific foods really do boost brain function.1 To stay sharp, we need things like meat, fruits and veggies, fish, nuts, and grains.1,2
These three single-serve recipes became my anchors. You’ll likely have all these ingredients, and they’ll take about 15-20 minutes to make!
Recipe 1: Turkish Pasta
Ingredients:
- ½ cup whole-grain pasta
- ¼ lb ground beef
- ½ diced tomato
- 1 tsp paprika
- 2-3 fresh parsley leaves or dried parsley
- 1 tsp of butter or olive oil
- ¼ cup plain yogurt
- 1 tsp minced garlic
- paprika (if you like spice!)
Steps:
- Cook the pasta until al dente (10 mins). Drain the water once it is done and add a tablespoon of butter (or olive oil).
- Brown the beef while the pasta is cooking (5 mins).
- To the plain yogurt, add a teaspoon of minced garlic and mix.
- Top the pasta with the beef, yogurt, tomatoes, and parsley.
- Sprinkle paprika or make a paprika sauce (with melted butter and paprika) to top it off!
Recipe 2: Chicken Caesar Salad Wrap
Ingredients:
- 1 large tortilla
- 3 breaded or grilled chicken strips
- 2 tbsp light caesar dressing
- ¼ cup shredded romaine lettuce or other green leaves
- croutons (optional)
Steps:
- Air fry or bake the frozen chicken strips, or make the grilled chicken (10 mins).
- Chop up the chicken into cubes.
- In a bowl, combine romaine lettuce, chicken, caesar dressing, croutons, and parmesan.
- Warm the tortilla on a pan for 20 seconds on each side.
- Add the chicken caesar salad to the tortilla, then fold both sides and roll tightly.
Recipe 3: Tunacado Sandwich
Ingredients:
- 2 slices of bread (I love sourdough, but toasted bread or anything like a baguette piece works too!)
- ½ can tuna (drained)
- 1 tbsp mayonnaise
- 1 lemon for juice (¼ teaspoon)
- 1 tsp pesto
- 2 slices deli chicken (optional but does fill you up more)
- 1 slice of (any) cheese
- ½ sliced tomato
- ½ avocado
- A handful of lettuce
Steps:
- Panini press or toast the bread on both sides (<5 mins).
- Mix the tuna, mayo, salt, pepper, a squeeze of lemon and, if you want it spicy, put a bit of hot sauce in it as well.
- Once the bread is ready, layer it with the mashed avocado, pesto cheese, tuna mix, tomato, deli chicken, and lettuce.
These balanced meals are easily adjustable and may(?) prevent crash-outs.But even if they don’t, 30 minutes spent making and eating a meal isn’t going to negatively affect exam performance; if anything it helped me and hopefully, will help you too!
I hope you try one of these recipes during your next late-night session. Do you have another recipe? Share it below!
References:
- Gómez-Pinilla F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews: Neuroscience, 9(7), 568–578. https://doi.org/10.1038/nrn2421.
- Corliss, J. (2024, April 3). Putting processed foods into perspective. Harvard Health Medical School.https://www.health.harvard.edu/heart-health/putting-processed-foods-into-perspective.
